I need some advice.

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    Mason's Avatar
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    I need some advice.


    Hey, you guys are always so helpful so can you help critique this diet / exercise plan.
    I am 15 years old.
    I weight 173-176
    I have been lifting for about 2 years.

    So this is what I was thinking.

    6 am
    6 Egg Whites
    1 Zipfizz
    1 MultiVitamin
    2 Fish Oil
    2 Flax Seed
    2 Vitamin
    1 Vitamin C
    2 Milk Thistle


    11 am
    1 Flour Tortilla
    5 Slices of Turkey Breast
    1 Apple
    1/2 Cup of Almonds

    3 pm
    2 Chicken Breast
    Suggestions?

    5 pm
    2 Chicken Breast
    Will be same as meal @ 3 pm
    Pre workout Protien Shake

    7 pm
    Family Dinner -
    I could eat/make my own dinner and I would like to do so. Maybe;
    1/2 Cup of Mixed Vegetables
    2 Cans of Tuna
    Post workout Protien Shake

    9 pm
    1 Scoop Natural Peanut Butter?
    1 Cup of Almonds?
    I have no idea..

    I NEED ALOT MORE SUGGESTIONS FOR FOOD.

    Monday - Cardio
    10 Minutes Running Stairs
    10 Minutes Jogging
    10 Minutes Jump Roping

    Tuesday - Back/Biceps

    Strait Bar Deadlift
    10 x 70
    10 x 70
    12 x 150
    8 x 200
    6 x 250

    DB Rows
    12 x 35
    8 x 35
    6 x 35

    Wide Grip Pullups
    As many as I can do
    As many as I can do
    As many as I can do

    Hammer Curls
    24 (12 Each Arm) x 35,35
    16 (8 Each Arm) x 35,35
    12 (6 Each Arm) x 35,35

    Incline Dumbell Curls
    24 (12 Each Arm) x 35,35
    16 (8 Each Arm) x 35,35
    12 (6 Each Arm) x 35,35

    Cable Curls

    12 x 40
    8 x 50
    6 x 60

    Wendsday - Cardio
    10 Minutes Running Stairs
    10 Minutes Jogging
    10 Minutes Jump Roping

    Thursday - Chest/Shoulder/Triceps

    Seated Press
    12 x 110
    8 x 120
    6 x 130

    Incline Press
    12 x 110
    8 x 120
    6 x 130

    Military Dumbell Press
    24 (12 Each Arm) x 25,25
    16 (8 Each Arm) x 25,25
    12 (6 Each Arm) x 25,25

    Cable Shrugs
    12 x 50
    8 x 50
    6 x 50

    Tricep Extensions
    12 x 50
    8 x 50
    6 x 50

    Dips
    10 x Me :-)
    10 x Me :-)
    10 x Me :-)

    Friday - Legs

    Squats
    12 x 150
    8 x 200
    6 x 250

    Leg Extensions
    12 x 80
    8 x 90
    6 x 100

    Leg Press
    25 x 420
    15 x 420
    10 x 420

    Calf Raises
    10 Each Step

    Saterday - Cardio
    10 Minutes Running Stairs
    10 Minutes Jogging
    10 Minutes Jump Roping

  2. Registered User
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    just to start you need to provide so more information about yourself

    Whats your height, bf%, and most importantly what are your goals?

    Im going to try and quote your meal plan and just write suggestions or what I see in the quote
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    Quote Originally Posted by OCCFan023
    just to start you need to provide so more information about yourself

    Whats your height, bf%, and most importantly what are your goals?

    Im going to try and quote your meal plan and just write suggestions or what I see in the quote
    I'd say 13-15%? =(
    I'm 5'10'' - 5'11''
    To be honest? I'd really like to stay at the weight of 165 and be 5% body fat. I don't think I can in 4 - 5 months though. I would be so ****ing dedicated though.. If I had a plan I would stick with it, everyday never skip a work out. Never cheat a meal.
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    Quote Originally Posted by Mason

    6 am
    6 Egg Whites
    1 Zipfizz
    1 MultiVitamin
    2 Fish Oil
    2 Flax Seed
    2 Vitamin
    1 Vitamin C
    2 Milk Thistle

    What vitamin are you taking that doesnt have the Vit c in it already? Isnt zipfizz anther vitamin of sorts or is it something else?

    11 am
    1 Flour Tortilla
    5 Slices of Turkey Breast
    1 Apple
    1/2 Cup of Almonds

    I would try to switch the flour out for a whole wheat wrap or oatmeal if at all possible.

    3 pm
    2 Chicken Breast
    Suggestions?
    try to add some veggies into this meal

    5 pm
    2 Chicken Breast
    Will be same as meal @ 3 pm
    Pre workout Protien Shake

    if this is pre workout and pre lifting you need some carbs. try to get like 35-45g of good complex carbs.

    7 pm
    Family Dinner -
    I could eat/make my own dinner and I would like to do so. Maybe;
    1/2 Cup of Mixed Vegetables
    2 Cans of Tuna
    Post workout Protien Shake
    sounds great but once agin this is post workout so try to get a carb source (not too big since its a little late, but still need some carbs post lifting.) other than that looks really good

    9 pm
    1 Scoop Natural Peanut Butter?
    1 Cup of Almonds?
    I have no idea..

    almonds and peanutbutter is too much fat. I would keep the peanut butter or almonds and try to have a good proetin source like cottage cheese or salmon (but if you have the salmon I would switch out the other fat source)

    I NEED ALOT MORE SUGGESTIONS FOR FOOD.

    other foods to incorporate if att all possible: oats, brown rice, f/f cottage cheese, and the rest looks solid.

    have to write something outside the quotes to be able to post this....:bruce3:
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    Speaking of which, I'm going to
    Wendsday - Cardio
    10 Minutes Running Stairs
    10 Minutes Jump Roping
    20 Minutes Jogging @ 6 mph
    Hope you all leave plenty of suggestions so I can read them all and reply when I come back. Thank you OCCFan023.
  6. Registered User
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    Quote Originally Posted by Mason
    I'd say 13-15%? =(
    I'm 5'10'' - 5'11''
    To be honest? I'd really like to stay at the weight of 165 and be 5% body fat. I don't think I can in 4 - 5 months though. I would be so ****ing dedicated though.. If I had a plan I would stick with it, everyday never skip a work out. Never cheat a meal.
    Well getting to 5 percent will takke a unbelievable amount of dedication and then some. You have to know what your are doing to get to 5% without becomming emaciated. If this is truely one of your goals I would suggest not doing this alone and looking into FLA. But at 15 I would concentrate and nailing down a diet that will work (which is what were doing now) and then when you get older and have a solid foundation of knowledge and experience you can deffinetly achieve this goal.
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    Quote Originally Posted by OCCFan023
    6 am
    6 Egg Whites
    1 Zipfizz
    1 MultiVitamin
    2 Fish Oil
    2 Flax Seed
    2 Vitamin
    1 Vitamin C
    2 Milk Thistle

    What vitamin are you taking that doesnt have the Vit c in it already? Isnt zipfizz anther vitamin of sorts or is it something else?

    None, Well it is a vitamin drink - kind of for energy it is a mix of a lot of things I will elaborate when I get back.

    11 am
    1 Flour Tortilla
    5 Slices of Turkey Breast
    1 Apple
    1/2 Cup of Almonds

    I would try to switch the flour out for a whole wheat wrap or oatmeal if at all possible.

    I'm not a fan of either but which would be better, whole wheat or oatmeal?


    3 pm
    2 Chicken Breast
    Suggestions?
    try to add some veggies into this meal
    Like mixed? Maybe fruit?

    5 pm
    2 Chicken Breast
    Will be same as meal @ 3 pm
    Pre workout Protien Shake

    if this is pre workout and pre lifting you need some carbs. try to get like 35-45g of good complex carbs.
    MuscleMilk is what I was using, now I just got protien from Anabolic Inovations.

    7 pm
    Family Dinner -
    I could eat/make my own dinner and I would like to do so. Maybe;
    1/2 Cup of Mixed Vegetables
    2 Cans of Tuna
    Post workout Protien Shake
    sounds great but once agin this is post workout so try to get a carb source (not too big since its a little late, but still need some carbs post lifting.) other than that looks really good

    I just got protien from Anabolic Inovations.

    9 pm
    1 Scoop Natural Peanut Butter?
    1 Cup of Almonds?
    I have no idea..

    almonds and peanutbutter is too much fat. I would keep the peanut butter or almonds and try to have a good proetin source like cottage cheese or salmon (but if you have the salmon I would switch out the other fat source)

    cottage cheese ewww! What could I add to make it taste good?

    I NEED ALOT MORE SUGGESTIONS FOR FOOD.

    other foods to incorporate if att all possible: oats, brown rice, f/f cottage cheese, and the rest looks solid.
    How about swiss cheese? High in protien, low in carbs.
  8. Registered User
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    Quote Originally Posted by OCCFan023
    Well getting to 5 percent will takke a unbelievable amount of dedication and then some. You have to know what your are doing to get to 5% without becomming emaciated. If this is truely one of your goals I would suggest not doing this alone and looking into FLA. But at 15 I would concentrate and nailing down a diet that will work (which is what were doing now) and then when you get older and have a solid foundation of knowledge and experience you can deffinetly achieve this goal.
    I tried to contact bobo, he can't. Liability issues. I gotta go get sweating..Peace, thanks.
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    fat free cheese is great. I use mozzerela but any will do (just make sure its reduced or fat free)

    http://michaelandkendra.com/BMRCALC/bmrcalc.htm
    I dont know if you had used this but it is really important to find your bmr and hen go from there. I am unsure what type of lifestylf/daily activites you are at so I cant input it but it will be very useful
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    Quote Originally Posted by OCCFan023
    fat free cheese is great. I use mozzerela but any will do (just make sure its reduced or fat free)

    http://michaelandkendra.com/BMRCALC/bmrcalc.htm
    I dont know if you had used this but it is really important to find your bmr and hen go from there. I am unsure what type of lifestylf/daily activites you are at so I cant input it but it will be very useful
    Thanks.
    I don't have Microsoft Excell though.
    =\
    Wow, I need to change that cardio.
    I ran stairs for a total of 10 minutes as hard as I could and was drenched in sweat - 2 Minutes run, 2 minutes break.
    Then I jogged a 10 minute mile and decided insted of jogging another to do Hitt for 10 minutes from 3 mph resting to 6, 6, 12 12 mph. I tried to jump rope for 10 minutes after but after 2 minutes and 30 seconds I couldn't do it anymore. I think I need to build up to that so, a change for now.
    Cardio Days
    10 Minutes Running Stairs
    10 Minutes Jogging
    10 Minutes Jump Roping
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